Archives for posts with tag: Fitness

Behind the Charm City PT Wellness Journal

After doing a few round table nutrition discussions with members at gym. I found out there were deeper reasons to why people ate the way they did and did not see the results. I will give two reasons why people don’t choose a healthy eating lifestyle later in this blog. So after those discussions I recently created a Wellness Journal with the help of my good friend Luci(Ladderback Design). I just didn’t want to create a typical nutrition journal for my clients that tracked food. After drafting a few different journals, I realized it wasn’t just a nutrition journal and it was more than that. I wanted to track their stress, sleep, feelings, and workouts. Therefore it became a Wellness Journal not just a nutrition journal. All of those aspects create a sense of wellbeing and its not just food that makes you healthy. Now to the reasons why people eat the way they do…

1. Time Management. I kept hearing the excuses, “I don’t have time to prepare food.” “I’m too busy at work to eat.” Throughout the round table, we realize that there is enough time to eat healthy. Whether its getting to bed a little earlier to get up and eat breakfast to planning your meals for the week on a Sunday morning. There are enough hours in the day to manage your time to eat healthy and even eat healthy when you go out to eat(plan what your going to eat when you go out or eat before you go out!!).

2. Stress Management. This is probably the number one reason why eating healthy is tough. In a previous blog, I talked about stress and cortisol. The big thing is realizing the stress and how to over come it. Maybe your workout fits your stress. If your having a 8 or 9 on the stress scale 1-10, perhaps that day boxing is in order or a little more intense workout. If that stress is manage than maybe you won’t skip meals or emotionally eat. Eating unhealthy can also cause internal stress in your body but mental stress as well. Again this all related to your wellbeing. Also take some of that stress off by managing your TIME! MIND BLOWING, I know!


She’s always there, she knows me better than I know myself, she keeps me in check.

Meet my girlfriend, Yoga!

I started to do yoga in the summer of 2013.  My yoga instructor, Michelle was great.  She really broke down the poses and most of all had great intensions for each class.  I loved the sense of escaping and challenging my body in a different way.  Yoga gave me more inner peace and acceptance of myself as well as others.  Since then I’m getting pretty good at doing Yoga and still learning more about my mind body connection.  People have asked if I teach yoga or would I ever want to?  My response is, “It’s the only I get to do for me, I don’t want to take advantage of my girlfriend like that.”

Yoga was one of things that would prepare me for one of the toughest times in my life.  In October my fiancé and I split after three years.  Needless to say it was a very difficult for me.  It was hard to focus at work, eat, and be positive.  Yoga gave me a great sense of calming.  I was able to stay more focus and made me feel full(if you can understand that).

Yoga continues to help me just relax and feel strong at the same time.  I have a much more appreciation for those who teach it and for those who can make the same connection.

I was going to keep this story myself, but hopefully one person will take something from this.



Over the past few weeks, I’ve been noticing a lot of clients, friends, and loved ones under stress.  Stress is a very real thing for everyone and I don’t think people realize how much stress effects your physical well-being.  We all know about the whole cortisol hormone and weight gain with stress, but I believe it can effect your body in other harmful ways such as muscle tightness, energy, workout routine, blood pressure, and even male/female fertility and sex drive.


Don’t take for granted your stressors.  Do something about it.

1.  You time.  Take about 15-30 minutes a day for yourself and a hour or two on the weekend.  Clear your head of all the thoughts, deadlines, problems and issues that keep you worried throughout the day.  Get a massage, meditate, breathing techniques, go for a walk, cook, paint or whatever you like to do to take your mind off whats stressing you out.

2.  Don’t workout when you have a high level of stress.  Workout when stress is low so that your body prevents going to a high level of stress.  Sometimes working out while under a high level of stress can be harmful to your workout and you may push too hard through the workout.  Instead take that time for yourself to lower your stress then workout.

3.  Change your nutrition habits.  Sometimes stress can cause you to under eat or over eat or eat things that are not as good for you.  Instead of grabbing that fattening food or going to long without eating; treat yourself to a healthy lunch or dinner, no alcohol, water, and no sweets.  This can help change your mind set get you more focused.  Healthy Food, Better the Mood!


Hope these tips help you get through your stressful time.  Remember you can always do something about your stress, the worst thing you can do nothing at all.  Sometimes all it takes is re-focusing. 

I just wanted to write and say thank you to Dr. Martin Luther King Jr. His dream and courage is an inspiration to my life. Without him I would not be able to write this blog, do what I love for a living and be with the love of my life.

I really appreciate everything he did and could never forget him and hope to teach my children some day about him and his dream.